1st cone- 10x perfect form, double crunch, jungle boys
Ladder-double step
2nd cone- 15x Mike Tyson, Big boy’s, heal raise squats
Ladder- scissors
3rd cone-20x merks, lbc, squats
Ladder- in&outs
Rinse and repeat x3
Winding the week down, YHC rolled out the fartsack and rolled into the parking lot ready to take the Q. First one out but pax began showing up one after the other until 5:30…..LEZ GEAUX1!
Knock out the pledge and get a head count.
Warmup:
-99’s
-Plank up, right foot to right hand, stretch the left high. Flapjack
-Gravel pickers
-Imperial Walkers
-Big / little circles forward. Flapjack backwards
-Mountain climbers
THE THANG:
Mosey down to the street and line up for some route 66’s up the hill to the top at the stop sign.
Route 66 included 10 LBC’s / 5 CDD’s at every wooden pole, plank for the 6
Next Pax moseyed over to the concrete stadium for some 11’s, we did dips at the bottom, run to the top and drop for Merkins.
Line up on the rail for 15 calf raises, toes in for 15 more, toes out for 15 more. Hit the stairs and mosey to the top. Fellowship mosey to the street for route 66’s back down the hill for 10 LBC’s / 5 CDD’s at every wooden pole. Plank for the 6 at the bottom, 6 is in lets mosey back to the parking lot.
Pax circled up for Mary the remainder of time left. YHC called on random PAX for exercises.
Annoucements:
Family day 7-27 see slack for details or reach out to EY Ya’ll
F3 dads moved to 7-27
Prayers and Praises:
Jackson Curti
Sledge and family
Tardi Gras aunt passed unexpectedly
Ocho’s niece Casey miscarriage
YHC took us out on bended knee
Always honored to lead you men, keep it real
Had a message for the guys this morning about Job. How he lost everything he had but through it all, he cried BLESSED BE THE NAME OF THE LORD! Through the good and the bad , keep your head up!!!
Announcements – regulars !
Prayers – Big Pappy, Stogie’s eye and his wife!
Pledge- 🇺🇸
I prayed us out
YHC walked out the house this morning and could definitely feel the compression of extra humidity that thickened up the air……….welcome to just another morning of life down south in Louisiana. Rolled out and headed for the GOAT already aware that the morning would be bringing lots of sweat and pain. Pulled up and already HIM’s were gathering with some rolling up just as we got kicked off.
YHC called 5:30, time to go to work. Started out with the pledge and YHC really let that sink in this morning for what it stands for, FREEDOM, a word that many times over and over is taken for granted and forgotten by so many. Do they really know what it means…………………to live free ?
Got our stretch on with:
-Arm circles (big and small / forward and reverse, listen to those shoulders popping)
-Right over left, left over right…….stretch it out good.
-Planked up for right foot to right hand, reach for the sky, flapjack to the left side
-Pull that right arm across and stretch it out, flapjack to the left side
-Something new this morning………….99’s on your six, position and lean forward, lean back, stretch it out, flap jack to the left side
-Gravel pickers in cadence
Alright, everyone good and stretched as well as sweating already and we haven’t even begun to work yet……..lets get to it. The 4th is one week away, YHC will be traveling, missing out on upcoming beatdowns next week and wanted to bring a little something to the work out today to represent a monumental time for our country………..1776 kept echoing while penning a list that we’d work through this morning and so it would be done. 1776 would be our rep count today
Decided to incorporate 2 exercises back to back, then take a lap around the block after each set w/ a little added bonus. At each corner of the 3 sided block knock out 1 burpee, return to start and plank for the 6.
The Thang:
1st exercise 17 REPS / 2nd exercise 76 REPS
- Merkins / LBC’s – take a lap
-Plank Jacks / Squats – take a lap
-Shoulder Taps / American Hammers – take a lap
-Mountain Climbers / Air Presses – take a lap
-Seal Jacks / Flutter Kicks – take a lap
-CDD’s / SSH – take a lap
-Everyone lined at the corner of 9th and center st for a full block Bear Crawl all the way to 8th.
-Finished up with a round of Mary, calling on pax for exercises until we ran out of time.
5 laps and 1 block bear crawl put us just over 1776 yards ran / crawled (slightly over 1 mile)
Annoucements:
-2nd F lunch 7- 17 at Pita Wheel
-Lightning PT test 7-6 Dr Suess is putting the belt up for grabs
-Alma Mater VQ tomorrow at Tequila Sunrise…….TBD pending back injury
-Reminder to all Pax when Q calls “plank for the 6” it comes down a respect thing for those who aren’t as fast as you might be. I speak from experience of usually being in the back of the pack, when I’m coming up on the group all holding plank it makes me push harder to get in quicker.
-The Declaration will be read and we all know Tesla helped write it.
Prayers and Praises:
- Jackson Curti is in another trail and hoping for good results
-Anchorman
-All pax traveling and on IR
-Mama’s Boy and M closing on their first house tomorrow, CONGRATS and GOOD LUCK !!!!
YHC took us out w/ praises, thanks and honor.
This morning was hard but you showed up and put the work in and for that you all get a RESPECT shout out today!!
Thank you for allowing me to lead you today, IT IS ALWAYS AN HONOR!!
Happy 4th to all and keep it real men
Warmups:
SSH- 10
1 Burpee
Hillbillies-10
1 Burpee
Gravel Pickers-10
1 Burpee
Low Slow Squats-10
1 Burpee
Abe Vigotas-10
1 Burpee
Stretching
Route 66 to the 🇺🇸
Big Boys starting at 1 ascending by 1 at each light pole until we have 66 BB
Pledge- 🇺🇸
Moving over to the lot across from the 🇺🇸
Time for 11s- 10 Merkins-run- 1 Squat
Mosey to THE HILL 😈
Triple Nickel on The Hill
5 Imperial Walkers- Run – 5 SSH – 5 rounds
Fellowship mosey to the lower shed
5 rounds of 5
5 Bulgarian squats, 5 dips, 5 Derkins
Announcements- want a shirt see stogie , Get the belt next Saturday at Old School…
Prayer Requests- Big Pappy, Mayor’s Wife , Stogie’s Eye and his wife.
Pledge – 🇺🇸
Warmups-
Monkey Humpers for Late SA 😁
SSH-10
Hillbillies – 10
Gravel Pickers-10
Stretching
Mosey to Raised Flower Beds
5 rounds of 5
5 step ups, 5 Dips, 5 derkins
5 Bulgarian Squats, 5 urkins, 5 big boys
mosey to the steps in front of social building
Dora 1,2,3
100 Merkins , 200 SSH, 300 LBCs
While one partner ran up steps the other partner did the work.
Moseyed to the wall
Wall sits , WW2, Hip slappers
3 rounds of 10
Moseyed to the parking lot.
Route 66 finish with Bobby Hurly
Announcements- Normal Stuff
Prayer Requests
Big Pappy , Gumby’s Mom, Freight’s Dad
Praise Report from Bed Pan about a friend with cancer that it had gotten drastically better
I prayed us out
Warmups
20- SSH
15- Imperial Walkers
10- Grass Pickers
5- Burpees
Head to the blocks and then head to the bottom entrance, first light pole.
5 overhead presses, 10 squats , 15 curls. Leave the block, run to next light pole. Do 20 LBCs , then run back to the block. Rifle carry to next light pole. Rinse and Repeat all the way to the soccer field 😈!!!
then on the way back , rifle carry , if lowered past your head we all do 1 burpee 😈😈!!!
Announcements- the normal stuff !!!
Prayer- Gumby’s mom, Freight’s Pop!!!
Disclaimer
Pledge
Warm-up
The Thang:
Let’s mosey
Stop for Circuit One: 3 Sets
- Squats x 15
- Merkins x 10
- Reverse Lunges x 10 per leg
- Plank – Hold for 45 seconds
Let’s mosey again….
Stop for Circuit Two: 3 Sets
- Jumping Lunges x 10 per leg
- Dips x 10
- Freddy Mercury’s x 15
- Side Plank – 30 seconds per side
Let’s mosey again…..
Stop for Circuit Three: 3 Sets
- Burpees x 10
- Glute Bridges x 15
- Mountain Climbers x 20 (count one side)
- American Hammers x 15
Mosey back to shovel flag where we finished off with some derkins, step-ups, and more dips.
COT
- Announcements
- Prayer Request
YHC closed us with prayer
Breaker Breaker
This was supposed to be a site Q hand-off but Tooth Fairy ended up having a last minute out of town work travels. However, YHC kept the Q spot and made sure the PAX got their money’s worth this morning.
Disclaimer (we had a FNG)
Warm-up
Mosey around the parking lot to where all the toys were laid out.
We had several stations, some with large coupons, small coupons, KBs, DBs, and a sandbag. Each station was marked with required exercise and # of reps. After completing all stations, run a lap and then rinse and repeat. I think most everyone got three rounds and some were close to four rounds.
COT
- The Pledge
- Announcements
- Prayer Request
- FNG Naming
Thanks to Gashouse for allowing me to be your Site Q at what I call one of the “Best AOs” in Gastonia. And thanks for all the support and all the PAX who stepped up to Q, keeping it the AO the best.
Thanks to Tooth Fairy for stepping up and taking over as Site Q. I know he will continue to carry on the great tradition and ask you all to continue to support him.
Breaker Breaker
12 kettlebell exercises. 3 per round. Start with 10 reps. Increase reps by 5 each round. In between rounds we jog to the playground max out on pull ups and jog back. (Option to walk small lap around parking lot)
Curls
Upright rows
Single Arm rows
Skull Crushers
Chest press
OH Tricep Ex
Curb Squats
Calve Raises
Lunge Squats
Double crunches
LBC’s
Big Boys